Double Yoga Block & Strap Set

Exercise Guide

WelcomeThe purpose of this ebook is to provide you with exercises which you can perform with our Core Balance Yoga Block & Strap Set.

Bricks are an essential yoga prop for novices and experienced yogis alike, it prevents the body from overstretching by reducing the gap between your body and the ground.

Using a strap makes it easier to hold a pose and maintain the correct posture because it provides greater stability whilst stretching. Keeping your body aligned is vital for strengthening and toning your muscles.

The exercises within the ebook have been selected because they demonstrate the versatility of the yoga block and strap and a few of the many ways you can use them to target different muscle groups.

We hope that you find the information in this ebook useful and, along with your new Core Balance product, it helps you to achieve your fitness goals.

We are passionate about every product we sell and every customer we serve. We are here to help you meet your fitness goals and we hope this exercise guide helps you on your way.

Best wishes

The Core Balance Team

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Product InstructionsYoga Block ExercisesFish PoseDownward DogBird DogYoga Strap ExercisesSeated Forward BendDancer’s Pose

Contents

Please read these instructions prior to use.• Yoga Blocks and Yoga Straps are exercise aids and must always be used with the correct technique.

• Always consult your doctor prior to commencing any new exercise programmemme.

• Please do not use this item or these exercises as a substitute for any exercise, treatment, dietary regime, or rehabilitation which has been prescribed by a doctor.

• If you experience discomfort or unusual pain while using Core Balance items, or while following Core Balance exercise guides, stop the activity immediately.

• The information contained within this document are not medical guidelines but for educational purposes only. Core Balance cannot be held liable for user’s safety when using a Yoga Block or a Yoga Strap.

• Before use, ensure that your Yoga Blocks and Yoga Strap are in a safe operating condition. Inspect them for any signs of wear and tear. If damage is apparent, do not use them.

• Do not attempt to repair any damage.

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Yoga

Blo

ck E

xerc

ises

Using The Yoga BlockIf you struggle to hold your balance when practising yoga poses, a yoga block is an essential accessory. A block can be used to narrow the gap between you and the floor so you don’t have to stretch as far. You can also squeeze a block between your legs or other body parts to improve your body alignment and reap the full benefit of the yoga pose you’re practising.

Fish

Pos

e The fish pose is perfect for releasing tension in your neck and opening up your chest, shoulders and back. Blocks can be used to prevent you straining your back whilst doing it.

1. Sit down on a yoga mat with your knees bent and your feet firmly planted.

2. Place a yoga block behind you, just below where your shoulder blades will rest if you lie black. Place the other block where you think your head will rest.

3. Lower yourself down, keeping your core engaged, until your shoulder blades are resting just above the first yoga block.

4. Slowly release your head so that the crown is resting on the second block.

5. Allow your arms to relax either side of your torso and keep your feet flexed.

6. Hold the pose for 8 to 10 breaths before returning to your starting position.

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Dow

nwar

d Do

g1. Start by kneeling on your mat with your knees hip-distance apart.

A problem many people face when practising this pose is overextending their shoulders whilst lengthening their spine and hamstrings. Blocks are a greatway to prevent this happening.

2. Place your hands on the yoga blocks, which should be slightly wider than shoulder-width apart.

3. Draw your knees away from the floor, keeping them slightly bent.

5. Press through your heels and pedal your feet back and forth until you feel comfortable.

4. Push your hips up and slowly straighten your legs, bringing your body into an ‘A’ shape.

6. Hold the pose for 8 to 10 breaths before returning to your starting position.

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Bird

Dog

1. Start on all fours in the tabletop position with your hands positioned beneath your shoulders and your knees beneath your hips.

2. Place one yoga block under your left hand and the other under your right knee.

3. Maintain a neutral spine by engaging your abdominal muscles.

4. Raise your right arm in front of you and extend your left leg behind you, so they’re parallel to the floor.

5. Hold the position for 3-4 seconds, then bring your arm and leg back down.

6. Repeat 2 to 3 times, before repeating the pose with the opposite arm and leg.

This classic pose is a fantastic way to strengthen your core, hips and back. It also helps to improve your stability, posture and range of motion. It’s ideal for yogis of every skill set.

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Yoga

Str

ap E

xerc

ises

Using The Yoga StrapThink of a yoga strap as an extension of your limbs. The versatile prop can be looped around your foot when performing standing poses to improve your stability or to slowly stretch yourself even deeper into position. You can also loop it around your feet when you’re doing sitting poses to help you hold a position and improve your body alignment.

Seat

ed Fo

rwar

d Be

nd1. Sit on your yoga mat with both legs bent slightly at the knees.

3. Hold onto the ends of the strap and slowly straighten your legs to open up your hamstrings.

5. It’s important to make sure your back is flat throughout the movement.

2. Place the middle of the strap around the ball of both feet so it’s looped around them.

4. Straighten your arms, hinge your hips and slowly walk your hands down the strap.

6. Hold the pose for 5 to 15 breaths once your back is at a 45-degree angle to the mat.

If you’re new to yoga and lack flexibility, a yoga strap makes it much easier to ease yourself into this classic yoga position. It’s perfect for strengthening your hams, calves and back.

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Danc

er’s

Pose

1. Create a loop with your yoga strap by threading the end through the D-ring, hold in your left hand.

3. Lift your leg higher and hold the strap with both hands, so your hands are positioned behind your head.

5. Lift your chin so it’s parallel with the floor and hold the pose 5 to 15 breaths.

2. Shift your weight onto your left foot and bend your right knee so that your foot is drawn up behind you. Loop the strap around the middle of your foot.

4. Slowly walk your hands down the strap until they’re as close to your feet as possible.

The dancer’s pose is difficult to do without a yoga strap because it requires a lot of flexibility in your back and legs. It’s perfect for strengthening your back and opening up your chest.

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